關於 water intake per day by weight ，我們在網路上蒐集到這些相關的討論、資訊與評價

【營養師．中醫師Q&A】米水會令血糖增高？

Q：糖尿病人可以飲米水嗎？
（T：註冊營養師 @tsheknutrition Tiffany Shek，C：註冊中醫師Cinci EC）

T：其實糖尿病患者都一樣可以進食含有澱粉質的食物，包括喝米水，重點是進食碳水化合物的分量和時間。此外，保持理想體重亦是關鍵。若對碳水化合物的計算法或進食時間上的配合有疑問，可以諮詢#註冊營養師 。

C：中醫稱糖尿病為消渴病。常見症狀為多飲、多食、多尿，消瘦而無力。中醫理論裡消渴分為上消、中消及下消三種不同的類別，上消者主要為肺熱，病徵是經常都會覺得口渴；而中消者多胃火熾盛，吃得多而且易覺飢餓；下消者多為腎陰不足，虛火內熱，症狀為尿頻。
飲食上，患者要戒掉高糖分水果及糕點、少吃澱粉質、避免進食辛辣、煎炸油膩、溫補性等食物。中醫對於消渴的調理為平衡陰陽氣血，調理還是要配合體質，不同症狀配合不同食療。
米水成分為紅米、白米及薏米，一人每天分量的原材料約為兩湯匙米飯，而且只喝米水澱粉質更少，屬性為平和。於中醫角度而言，飲用有健脾養胃袪濕的功效，建議糖尿病朋友飲用前先諮詢註冊營養師更穩妥！

Can diabetic patients consume rice water?
(T: Tiffany Shek, Registered Dietitian, C: Cinci EC, Registered Chinese Medicine Practitioner)

T: Individuals with diabetes are allowed to consume carbohydrate-rich foods, including rice water. The key is to control the amount of carbohydrates ingested per meal and the timing of meals. Additionally, weight management is required for optimal management of diabetes.
C: Chinese medicine believes diabetes is characterized by excessive drinking, eating, urination, thin and weakness. There are three types of exhaustion when it comes to diabetes. Upper exhaustion would have lung heat, and the symptoms would be thirst. Middle exhaustion would have stomach heat, and the symptom is hunger even after a full meal. Lower exhaustion would be deficiency in kidney yin and the symptom is frequent urination.
From a dietary perspective, diabetic people should stop eating high sugar fruits and cakes, decrease carbohydrate intake, avoid spicy, fried, oily and tonic foods. Chinese medicine manages diabetes by balancing yin and yang, qi and blood. Treatment course should be determined based on body type and symptoms.
The ingredients of rice water are red rice, white rice and coix seeds. The raw material serving for one person per day is about two tablespoons of rice. The starch is less and mild in nature when only drinking rice water. From the perspective of Chinese medicine, drinking rice water can strengthen spleen and stomach and dispel dampness. It is recommended that the patients with diabetes should consult the registered dietitian before drinking rice water!

【營養師．中醫師Q&A】米水會令血糖增高？

Q：糖尿病人可以飲米水嗎？
（T：註冊營養師 @tsheknutritionTiffany Shek，C：註冊中醫師Cinci EC）

T：其實糖尿病患者都一樣可以進食含有澱粉質的食物，包括喝米水，重點是進食碳水化合物的分量和時間。此外，保持理想體重亦是關鍵。若對碳水化合物的計算法或進食時間上的配合有疑問，可以諮詢註冊營養師。

C：中醫稱糖尿病為消渴病。常見症狀為多飲、多食、多尿，消瘦而無力。中醫理論裡消渴分為上消、中消及下消三種不同的類別，上消者主要為肺熱，病徵是經常都會覺得口渴；而中消者多胃火熾盛，吃得多而且易覺飢餓；下消者多為腎陰不足，虛火內熱，症狀為尿頻。
飲食上，患者要戒掉高糖分水果及糕點、少吃澱粉質、避免進食辛辣、煎炸油膩、溫補性等食物。中醫對於消渴的調理為平衡陰陽氣血，調理還是要配合體質，不同症狀配合不同食療。
米水成分為紅米、白米及薏米，一人每天分量的原材料約為兩湯匙米飯，而且只喝米水澱粉質更少，屬性為平和。於中醫角度而言，飲用有健脾養胃袪濕的功效，建議糖尿病朋友飲用前先諮詢註冊營養師更穩妥！

Can diabetic patients have rice water? 
(T: Tiffany Shek, Registered Dietitian, C: Cinci EC, Registered Chinese Medicine Practitioner)

T: Individuals with diabetes are allowed to consume carbohydrate-rich foods, including rice water. The key is to control the amount of carbohydrates ingested per meal and the timing of meals. Additionally, weight management is required for optimal management of diabetes. You can inquire with a dietitian to find out what might suit you best. 

C: Chinese medicine believes diabetes is accompanied by excessive eating and drinking but still very slim and weak, as well as excessive urination. Diabetes exhausts three parts of the body usually. Upper exhaustion would have lung heat, and the symptoms would be excessive thirst. Middle exhaustion would have stomach heat, and the symptom is hunger even after a full meal. Lower exhaustion would be deficiency in kidney yin and the symptom is frequent urination.
From a dietary perspective, diabetic people should stop eating high sugar fruits and cakes, decrease carbohydrate intake, avoid spicy, fried, oily and tonic foods. Chinese medicine manages diabetes by balancing yin and yang, qi and blood. Treatment course should be determined based on body type and symptoms.
The ingredients of rice water are red rice, white rice and coix seeds. The raw ingredients serving for one person per day is about two tablespoons of rice. The starch intake is less when drinking rice water, and rice water is mild in nature. From the perspective of Chinese medicine, drinking rice water can strengthen spleen and stomach and dispel dampness. It is recommended that the patients with diabetes should consult the registered dietitian before drinking rice water!

Congrats @kaptblack! Love ur semangat bertanding semasa #ohlimpik ・・・
Last Saturday (24/9/16) was the end of #JK1M7.. Alhamdulillah, I've made this far.. Yet, the journey still continues.. It's not an easy journey, trust me..
You only have to beat yourself..
Yes, you may have friends and families to support you.. But, at the end of the day.. You will need to face your true self, and it takes a lot of WILLPOWER to succeed..
This is #MyWeightLossJourney.. This programme took 6weeks of my time to reduce 14.8% or 14.4kg.. From 97.4kg reduce to 83kg.. Here's some tips that i want to share:

1⃣ Never EVER skip breakfast!!! 🍞🍳
2⃣ Identify your Daily Calorie Requirement, or DCR so that you can plan your calorie intake for the day ⚡️
3⃣ Drink plenty of water, use the 25kg = 1 Ltr basis 💧
4⃣ Eat fruits so that you can have proper digestion 🍏🍐
5⃣ Find and include the natural fatburner, such as coffee and metafood in your meal ☕️
6⃣ Voluntarily to be bullied or harrassed by your coach.. ( in my case @CoachCem ) 😝😝
7⃣ Have only ONE cheat meal for your cheat day! 🍲
8⃣ Try to exercise REGULARLY for better result, with 300-450kCal per session (depending on your weight).. Cardio, weight.. Tabata, HIIT.. Anything that you enjoy most!! 🏋🏼‍♀️
9⃣ Get the support from your family, friends and colleagues.. Go for TEAM WORKOUT for extra and better motivation! Don't forget them when you succeed!! 👨‍👩‍👧
🔟 Follow the best diet, according to your need and requirement.. And your Goals.. I opt for the balanced diet.. 💪🏽 Last but not least, special thanks to both of mak,abah,ayah & my lovely wife @swim.malaysia for being there when i need you the most, my team leader @CoachCem and sifu @KevinZahri for the guidance through out the journey.. And to my team mates from #JK1M7 #ScoutsRaya2016 and #ScoutsKLCC2016.. Ecspecially @syarihan_skipper @anoysan @syahirashamsuddin @hatinieskitchen_zaheen @dzarfitness
Thank you.. Keep it up! Keep reaching your aim and goals.. #JK1M
#JK1M7
#TeamCyberPutra
#KoBule
#CoachCem
#KevinZahri
#Ohlimpik
#OhlimpikJK1M7
#NeverGiveUp
#SukaHatiKau
#JgnDemok2NntXHot
#Sama2Naik

♥ Download the Lifesum app for free here: http://bit.ly/2iklut6 Let's track our meals, exercises & water intake to achieve our fitness goals.
♥ What's your goal for 2017? Let me know in the comments. Read below for more info. =)
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

Here's my Eat Clean Vegan Meal Plan inspired by the recipes on Lifesum. You can find all the recipes and nutritional breakdown on the app.

BREAKFAST - Blueberry Chia Pudding (1 bowl)
- 2 tbsps. Chia Seeds – 140Cals
- ¼ cup Blueberries, frozen or fresh – 22Cals
- ½ cup Milk, any choice – 65Cals
- ½ tsp. Vanilla extract – 6Cals
- 1 small Bananas, sliced – 90Cals
- 2 tbsps. Pumpkin Seeds – 90 Cals

PER SERVING – 413Cals
(+2 fruit servings)

STEPS
1) In a jar or bowl, combine the 2 tbsps. Of chia seeds with ¼ cup of fresh of frozen blueberries, ½ of milk and ½ tsp. of vanilla extract.
2) Cover and let it set overnight in the fridge.
3) The next morning, top it with 1 small sliced banana and 2 tbsps. of pumpkin seeds.


LUNCH - Pan Fried Indian Wild Rice (serves 2)
- 1 cup Cooked Rice, used a mix of brown & white rice – 210Cals
- 1 cup Zucchini, thinly sliced – 20Cals
- ½ cup Broccoli, cut into small florets – 16Cals
- ½ cup Carrots, thinly sliced – 25Cals
- 2 Spring Onions, sliced – 10Cals
- ½ tbsp. Oil – 60Cals
- 3 tbsps. (25g) unsalted Cashew Nuts – 138Cals
- 2 tbsps. (20g) Raisins – 60Cals
- 1.5 tsps. Curry Powder – 9Cals
- ½ cup Vegetable Stock – 16Cals

PER SERVING – 282Cals
(+2 vegetable servings)

STEPS
1) In a pot on boiling salted water, blanch the broccoli and carrots for about 2 minutes. Drain and set aside.
2) Heat oil over medium-high heat. Stir in the cashew nuts, raisins and all the vegetables. Saute for about 3 minutes.
3) Stir in the spring onions, curry powder and cook for a couple more minutes.
3) Then pour in the vegetable stock and allow all the ingredients to simmer until vegetables are tender.
4) Finally mix in the rice, remove from heat and serve.


DINNER - Warming Ratatouille with Beans (serves 4)
- 1 large Onion, roughly chopped – 60Cals
- 2 Garlic Cloves, roughly chopped – 8Cals
- 2 medium Zucchinis, roughly chopped – 66Cals
- 1 Red Bell Pepper, roughly chopped – 33Cals
- 1 Eggplant, roughly chopped – 136Cals
- 1 tbsp. Olive Oil – 120Cals
- 800g (2 cans) Crushed Tomatoes – 190Cals
- 1 can (240g) White Beans, rinsed & drained – 209Cals
- 1 tbsp. Balsamic Vinegar – 14Cals
- ½ tsp. Ground Cumin – 4Cals
- 1 tsp. Dried Mixed Herbs - 4Cals
- Salt & Pepper to Taste

PER SERVING – 211Cals
(+3 vegetable servings)
*Served with 2 slices of toasts (207Cals) and tomato salsa (45Cals)

STEPS
1) Heat olive oil over medium-high heat. Lightly stir-fry the onion and garlic for about 2 minutes.
2) Stir in the eggplant, zucchini and bell pepper. Cook for another 5 minutes until vegetables start to brown.
3) Then stir in tomatoes, white beans, balsamic vinergar, cumin, dried herbs and salt and pepper.
4) Cover and cook for another 30 minutes until vegetables are tender. Serve warm.


SNACKS
1) Strawberry + Banana Smoothie – 285Cals
2) Protein Shake – 120Cals
3) Trail Mix – 120Cals


TOTAL CALORIE INTAKE – 1683Cals
I burned about 450Cals from 1 hour of cardio kickboxing.

I created this video in collaboration with Lifesum, which is currently my favourite fitness app. =)


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Lots of Love xx